Tip: Canned light coconut milk has more water and only about one-third of the fat and calories of “whole” coconut milk. Look for it, sometimes labeled “lite,” in the Asian section of your supermarket.
1 chicken thigh plus 1 cup rice & peas
524 calories; protein 36.6g; carbohydrates 48.3g; dietary fiber 4.1g; sugars 3.5g; fat 19.7g; saturated fat 8.3g; cholesterol 156.1mg; vitamin a iu 954IU; vitamin c 10.1mg; folate 40.5mcg; calcium 38.1mg; iron 2.7mg; magnesium 96.8mg; potassium 556.5mg; sodium 686.9mg.
4 1/2 lean protein, 2 1/2 fat, 2 1/2 starch, 1/2 vegetable